Healthy Food Guide (Australia) - - COOK FRESH -

CAU­LI­FLOWER RICE WITH BAKED EGGS Serves 4 Cost per serve $4.05 veg­e­tar­ian 3 shal­lots, chopped

2 x 250g pack­ets

cau­li­flower rice

1 x 375g jar chunky

tomato salsa

100g store-bought char­grilled

red cap­sicum, chopped

60g baby spinach

1 large zuc­chini, grated

8 small eggs

60g feta, crum­bled 2 ta­ble­spoons le­mon

thyme leaves

4 slices whole­grain bread,

toasted, to serve 1 Heat 1 ta­ble­spoon of olive oil in large non-stick fry­ing pan over medium heat. Add shal­lots; cook 30 sec­onds. Add cau­li­flower rice; cook, stir­ring, for 2–3 min­utes.

2 Add tomato salsa and ½ cup of wa­ter; cook for 3 min­utes. Stir in the cap­sicum, the spinach and the zuc­chini. Cook, stir­ring, for 1 minute to wilt spinach. Sea­son well with cracked black pep­per.

3 Make eight holes in the vegie mix­ture. Break an egg into each cav­ity. Cook for 2 min­utes. Cover pan with a lid and sim­mer for a fur­ther 5–10 min­utes.

4 Re­move the pan from heat. Scat­ter with feta and the le­mon thyme leaves. Di­vide baked eggs be­tween serv­ing plates or bowls, and serve with whole­grain toast.

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